121010

BB Gymnastics

1) 7X2 Snatch from High Boxes (above knee) – heavy but perfect—not maximal, rest 60 sec. DEMO VIDEO

Got up to sets at 135 but my technique sucks so I moved down to 105. I'm really trying to get this whole "bounce off the hips" thing going.  

2) 7X2 Clean from High Boxes (above knee) – heavy but perfect—not maximal, rest 60 sec. DEMO VIDEO

Up to 175 for 3-4 sets.

50-40-30-20-10 DU, 10 burpees in between each set. 4:54

Strength/Conditioning

1a) 3X7 Seated DB Shoulder press – heaviest possible, rest 30 sec.

35, 45(3), 40, 40

1b) 3X15 Reverse Hypers – heavy, rest 30 sec.

Good mornings 125, 105, 105 Back was tight from yesterday's work so moved down to 105 to keep good form for 15.

1c) 3X20 BB Stepups 20″ (front rack)– heavy, rest 30 sec.

45, 65, 75 ouch. Hadn't done these yet. Next time heavier but they suck that's for sure.

1d) 3X7 Weighted Muscle-Ups – heaviest possible, rest 30 sec.

Titin Vest (8#) Not UB though.

Notes: Stepups are 20 total alternating steps. Use a challenging weight, but do not use so much that you allow the trail leg to touch the box before the stepping leg is fully extended. Muscle-Ups are designed to be performed UB. If you cannot perform 7 UB without weight, try to get as large of a ME set as possible, but do not add load.